Like button


Tuesday, June 28, 2011

Are you scared of your workout?

“If your workout doesn’t scare you, it’s not hard enough, if it scares you into staying home, you’re not hard enough.”

Is your workout hard enough? How do you know it's hard enough? Do you go through the motions, completing each rep perfectly and with precision? Is that what makes it hard enough? Did you do the required 45 minutes on the dreadmill? (or 2 hours if you are someone I know) Is that what makes it hard enough?

The whole reason you’re in the gym is to overload the system you’re training—whether it’s your heart and lungs or your muscles.  No improvement, no significant benefit is going to take place without overload.  If what you are doing has stopped being challenging and has become routine, it's time to change it up, get some intensity and get busy!

Is your workout social hour? If you spend more time talking than working, then it's time to pull down your baseball hat, put in your earbuds and focus on you! Of course we like some of the social time at the gym, but, don't forget that you also want to get some physical benefits too! I know some people who get downright irritated when their workouts are don't have to be rude, but, you owe it to yourself to get your money's worth while you are in there!

How long has it been since you changed your weights, number of reps or your workout plan? Do you always squat with 2 plates? Do you always pick up the same dumbell to do swings? Why? What are you afraid of? Get in there and try harder! Routine is the enemy!

Who are you working out with? Your workout partners should not be those that are willing to let you slide on that last rep, or tell you its ok to do burpees the easy way. Or that box jumps are hard so it's ok to do step ups instead! Of course it's all hard the right way, that's why it works! Find people to work out with that support your fitness goals, that are motivated like you are to create change and be healthy. Sometimes it is hard to always be the cheerleader, so, find someone who can cheer  you on as well, even on the burpee challenge, sprint forever, or plio push up days!

Get Fit Stay Fit Be Happy!
 Today's Workout may change depending on the weather, so, if it rains, I have included some back up.  We will not do all of this, but any of this is a possibility depending on weather.  So bring your water bottle, towel and POSITIVE ATTITUDE!

10 cleans then sprint
9 cleans then sprint
etc…..until you get to 1 clean then sprint...ohh, I can't wait to do this one!!!

" Leg Day" (Big Daddy requested legs...and he always gets what he wants...)

4 rounds for time:
1 Suicide(or if its raining 20 Straddle Squat Box Jumps)

20 Pistol Squats (10 each leg)
40 Air Squats
50 Walking Lunges (w/ bar backracked)

Painstorm...(don't you love that!!!)
Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats

Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Pushups....50 men, 25 women

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
The last time I did this workout, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
WOD: Sit Ups and Swings …

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing

WOD - --- AMRAP in 30 Minutes....
50 Box Jumps
50 Kettlebell Swings on the deck
50 Squats - go HEAVY
50 Pushups on your TOES
50 OVERHEAD walking lunges outside
50 tuck jumps....... finish with 50 ab ball throws against wall 
 "Now remember, when things look bad and it looks like you're not gonna make it, then you gotta get mean. I mean plumb, mad-dog mean. 'Cause if you lose your head and you give up then you neither live nor win. That's just the way it is."  
Harriet Beecher Stowe

No comments:

Post a Comment


Related Posts Plugin for WordPress, Blogger...

FitBlogger Member

Fitness Blog

Blog Frog